4 miles in the morning. 3.5 in the Evening. Pretty non-eventful.

Early morning run out in the reserve. Pushed it a little harder than normal. Trying to get my "easy day" pace up just a little bit.

Planning on going to the track this evening and helping Kendra out with her workout. I'll probably get in another 7.

 Went over to the Dixie College track with Kendra and helped her with her speed work-out. I was pretty impressed when was able to get one of her quarters down to 6:40 pace. I ended up doing an easy 7 miles with a pace between 6:30 and 7:30.  The last mile I did barefoot on the AstroTurf and track.

Ran 13x400M with a 200M recovery with Dustin and Dave this morning.  Great work out. Started off with a 3 mile warm-up and then started the 400's. I forgot my Garmin so I'm remembering my split from memory. 1. 1:19 2. 1:19 3. 1:16 4. 1:18 5. 1:19 6: 1:18 7: 1:19 8. 1:20 9. 1:18 10. 1:19 11. 1:18 12. 1:18 13. 1:19 2 miles cooldown. Last week I did 15 repeats and was pretty hammered for about two days. I'm hoping by doing a couple less this week I might be a little better off the remainder of the week. Over all I was really happy about the work out. However, I felt like my hip flexors never really loosened up and my hips were twisting/ catching with almost every stride.  I just need to spend some time stretching them out or just get a massage.

Got up and ran an easy 3.5 this morning.  Still feeling some of the effects from yesterday's speed workout.  I hope to get another 1.5 in on the treadmill at the store before our club run tonight. Didn't end up putting any miles on the treadmill. Club Run: Dave, Dustin, Clyde and Myself ran from the store at 7pm this evening. Down Sunset to Dixie Dr. over to Sunriver and up, up, up to the top of this "little" mesa. Ran around on the course with a mixture of cement and grass, over toward SHAC and back up Sunset to The St George Running Center. Take a look at the my mile splits, map, etc. by clicking here. (My garmin got started a mile late and got left on at the end. The run ended at 7.62 on the Garmin which was really 8.62 from the store) Decent run, I felt pretty good coming back up Sunset. It's always nice to know the run is almost over. Tried focusing on my form most of the run - being relaxed in the shoulders and proper arm swing.

Easy 5 around town.  Feeling pretty good - just hoping to coast to my 60 mile goal for the week. Tomorrow we have 13 planned out by Sand Hallow.

View my entire workout including heart rate, pace and map here!

Great run with the club this morning.  Dave Holt, Dustin Ence, Clyde Behunin, Bill Campbell and myself. Started at the old Brentwood Bowling Alley and circled around the Sand Hallow Reservior/ State Park.

Pace was steady and easy the first half then got picked up the last half on the downhill back to the Bowling Alley. Dave H. stopped at the Park entrance to meet his family for a day in the sun while we all hammered ourselves back to the cars. Clyde took on the role as the rabbit while we all chased him down the hill. Steve O. was also looking pretty strong and gained a good 200M on me.

I'm starting to feel a little stronger, however I think I was slightly feeling the effects of increasing my miles this week.  Looking forward to another week of 60-65 miles and continuing to build a more solid mileage base.